BB Flat, Push chest out to take pressure off the shoulders.Inc DB, turn the DB at the bottom of the movement to get a full range of motion.Dec BB, get closer to the footrest so the bar clears the rack.Chest and triceps were seriously sore from this workout, first day back in the gym for over a week, feeling great.

"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Quad exercises really tested my cardiovascular system today, I had difficulty with breathing.Hamstrings are tight, need to invest more time into foam rolling and stretching.Felt tires from finishing work late last night and getting up early for the gym which effected my mental strength, still did a great job but I know I can do better.

"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

10 Mile Run outside, this will be the last long run until the half marathon on Sunday. This week I will do three workouts and three short runs and take some time to rest and be ready to take on the 13 miles on sunday.

"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger